How do you deal with physical symptoms?

My OCD has been horrible lately because I dropped out of college (it was a field I didn't want to be involved in anymore, and I burned out) and had to move back home after 8 years of barely surviving (I moved out at 16, which was a bad idea to begin with but I digress). One of my biggest themes is independence and doing things perfectly, so you can imagine how triggering my situation is. I'm slowly easing into taking university courses online at the moment and education is another theme of mine, so even more triggers there. I think I'm getting better at identifying thought loops, detaching from them and accepting uncertainty (or in my case imperfection and unpreparedness). Even if it's uncomfortable and scary I don't want to keep letting ocd control me. It burned me out once, I don't want it to happen again. The OCD has been so severe for about two-three years now where I get awful muscle cramps and heart palpitations from it. Even if I can disengage from the thought cycles I often end up with excruciating pain in my arms, shoulders and sometimes my legs. Sometimes it even turns into groinal responses and I start having stabbing pain in that area. The only way to make it stop for me is to fully uproot myself and go lay down in bed. I was just playing some games at my desk, trying my best to "I don't care" all the thought loops that kept popping up + gently focus on the game instead of whatever nonsense my brain was recycling. I managed pretty well all things considered, but the muscle tension took me out. If anyone has any advice on managing muscle tension in particular, I'd like to hear.